Home Workout

gnolan

Hi,

It's been a while since I've been round these parts.

I think first I should give some background on myself. I was at one stage a member of TF Sandyford but left quite a bit before it shut down and I never really got back into a decent exercise routine since. By the time i left my lifts were (i think):

• Squat: 110kg
• Deadlift: 115kg
• Bench: 65kg??
• Chins/Pullups: 1? Possibly nothing

all of these were at around 82kg and 6'2".

So, my goals are, like most people, quite obvious; lose fat and build some muscle. I'm hoping this is possible with bodyweight exercises. I want to be able to knock out a few sets out chinups too.

I think i have a few weaknesses. One of them would be what i believe is referred to as being "skinny fat". Even at 82kg I still looked that way.

I actually believe my main weakness is my forearms and wrists - they're tiny. I can touch my thumb and ring finger together when grasping my wrist. The reason my deadlift wasn't higher was because my grip failed first. I also believe not having a solid grip hindered my chinups/pullups, but i'm not definite to be honest.

I'm looking for a structured program that i can perform at home. What i've started doing at home at the moment is a 30 mins run 3 days a week. At the moment i get in just over 4km of run/walk, with the idea being that i'll slowly build this up until i'm getting maybe 7/8km in this 30 mins (i don't really feel like doing more than 30mins cardio to be honest).

As far as the bodyweight workout goes i've been doing 3 sets of pushups. I want to get this to 3x12 (currently 9,8,8) and then do it on pushup stands, then feet elevated, then weighted maybe. This is followed by 3 sets of bench dips. I want to get this to 3x12 (currently 3x10) but wouldn't be confident about the progression.

On another day i'm doing chinup negatives, 3x3 followed by a dead hang (currently 35 seconds). On this day i'm also doing 3 sets of planks (currently 3x50 seconds).

So, after that lengthy post I'd really appreciate some help with getting some kind of decent home workout together. Thanks

Tzetze

I do the 'simplefit' workout routine www.simplefit.org
Along with a 5k run 3 times a week. I'm more than happy with the results.

Owen_S

You can debate this guy's views on certain things, but his website shows a range of exercises which can be done at home with minimal equipment.
http://scoobysworkshop.com/

As for your grip/forearm problem, the deadhangs should help, but making sure you are using the correct grip also helps a lot. This video by Mark Rippetoe has some good info on grip(albeit in the context of managing calluses).
http://vimeo.com/22631714

If you can, add some inverted rows to your bodyweight routine, and try finding a way to do regular dips instead of bench dips. Dips should really help develop upper body strength, and additional resistance can be added as you progress. For pull-ups, you could use one of those popular programs to increase them to a certain amount. You're going in the right direction with the negatives.
http://www.50pullups.com/

nailatron

Anyone ever tried this? im thinking of giving it a go....
http://www.7weekstofitness.com/